THOU SHALT BE A COMEBACK

I don't mind rain, but lighting is a no-go, so my long run today was gonna have to be on the mill.  I settled on a Tinman Big Workout that involved lots of button pushing to get me through this.  I had came home after work and slept and then did this in the afternoon so I was actually rested and felt pretty awesome throughout the workout.

2 miles warmup

2 mile tempo 6:27, 6:27

1 mile easy

8 x 1200 with 400 recovery.  First 4 6:15 pace, second 4 at 6:11 pace

1 mile easy

2 mile tempo 6:27, 6:22

1.25 cooldown

Felt spectacular and had a little extra time before needing to hit the shower for work so did 40 minutes of upper body weights and abs.

Indoor track at the Y,  no watch.  Stopped a few times briefly to chat because I kept running into folks I knew.  Good recovery from the monster workout yesterday, legs felt fine.  I am officially signed up for the Run for Your Momma half marathon Saturday.  This will be the third time I have run this hot hilly brute, but for some reason I keep going back for more!

What a hodgepodge.  early morning slipped in 3.8 on the home treddy then ran 5 while Vanessa was at her appointment with 15 x 1 minute on/off.  "on" paces were wildly all over the place from 5:15 to 6:24.  It was pretty hot and sticky out.   pm:  7.2 with Shelby on the indoor track at the Y, good conversation, he wanted to shake off some cobwebs so last mile was 6:33.  Nothing but easy miles the rest of this week, I'm not tapering but I do want to be sorta fresh for the half on Saturday.

am:  8 ez on the East Y mill while Vanessa did funfit

pm:  prework very ez 5 through the 217

Sleep won.  This is all I had time to squeeze in before walking in the door to work.  7:45 AP, had to really, really hold the reigns in because it was overcast and only 78 degrees and my legs were itching to GO.  The race is Saturday, not today...so hope they feel that way early Saturday morning!

I meant to run 6 to 8 very easy as a prerace shakeout but two miles in at the downtown track I ran into the first paramedic student I ever precepted.  He now works for Eaglemed, who just suffered the loss of Darren Haynes, 38, found dead in his bunkroom on duty on Wednesday.  I am close friends with Darren's brother, who used to be my partner.  We spent the next hour walking around the track and musing and talking about all the fatalities and accidents local EMS has suffered this year, talked about our lost friends, re-lived some of the old days, and caught up on the new ones.  I needed to have this conversation.  Going to bed early and hoping for a good race tomorrow--we have been bombarded with rain and they sent out an email saying be prepared for mud(this course is mostly on dirt roads).  Sounds fun to me!  I just wanna cut loose and run!

Great day and a PR on a difficult course so I am pretty thrilled right now!   Weather was great this morning, super soupy humid but temps only in the 60s, so a decent set-up for me.  Got up at 4:00am,  drank coffee and Gatorade during the drive, and ate half a Clif Bar.  Felt pretty good pre-race.  Jogged a super slow mile and did a few strides, one last pit stop, and to the starting line!  This course is hilly and just rolls and rolls so my splits are all over the place and definitely reflect the hills.  We ran on just about everything--asphalt, dirt, gravel, rocks, cobblestones, and even splashed in a little water.  The last few miles are the rollingest of all, and my legs got super rubbery and I just freight-train-breathing-charged the ups and then tried to stay upright on my angry rubber legs on the downs.  Next goal:  sub 1:25, the further under the better, in a fast and flat half in September!!

splits per Garmin:  6:32, 6:44, 6:50, 6:25, 6:42, 6:32, 6:33, 6:44, 6:51, 6:52, 6:32, 6:47, 6:51, then a 27 second sprint to the finish down the last straight!

oh, and the fun part, I won it outright.  I''ve never chicked a field like that before, that was fun!